Comments Off on >Skiing/Sledding Expedition

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>Skiing/Sledding Expedition

Category : Upcoming Events

>When? Sunday, January 27; 11am-3pm Join us for cross country skiing and sledding at one of our favorite Brown County Parks http://www.co.brown.wi.us/parks/parks/neshota-park/. Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email ryan@xofitness.com for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP. Sorry, not everyone gets to ride on Ryan’s shoulders!

Comments Off on >Exercise #4: Reach for the Stars

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>Exercise #4: Reach for the Stars

Category : Healthy Eating

>This move is great for improving posture, strengthening upper back and shoulders. To begin, stand with your back and heels against a wall. Bring your elbows up level with your shoulders and hands up against the wall. Keep the backs of hands in contact with the wall as you “reach for the stars”. If this is too challenging, try one arm at a time or step your heels slightly away from the wall. Start with 10 in a row and work up to 15. (These are way harder than they look!!)

Comments Off on >Exercise #3: Push-ups

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>Exercise #3: Push-ups

Category : Healthy Eating

>Pushups are great for strengthening your upper body and core. If you can’t do a push-up you’re not alone. Fortunately there are many ways to do a pushup.

Here’s a progression from easiest to hardest:
  1. Wall Push-ups: hands on wall, feet 2-3 feet from wall.
  2. Counter-top push-ups: hands on edge of counter; feet far enough away that you are in a straight line from your head to your heels.
  3. Couch or Bed push-ups: hands on edge of couch or bed
  4. Floor push-ups on knees
  5. Floor push-ups on one knee…these are harder than with both knees on the floor; try it!
  6. Floor push-ups on toes

If you can do 10 reps with good form try the next one on the list.

Speaking of good form, try to maintain a straight line from your shoulders to your heels (or knees). Be sure no matter which push-up you are doing that you are in a “plank” position and NOT bending at the waist to get your face where you think it should be. Tighten up your stomach muscles to help support your back. Be careful not to arch your back. Exhale during the “push” and it will seem easier.

Comments Off on >Exercise #2: Step-ups

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>Exercise #2: Step-ups

Category : Healthy Eating

>These are a great for improving lower body strength and all you need is a stair or stable step stool. Facing the stairs place one foot on bottom step. Slowly lift yourself up and lower yourself down. Try not to push-off with the bottom foot. Perform 10 in a row and work up to 15. Take a break and repeat with other foot up on step.

Similar to the squat, you can do Speed Step-ups: Do as many as you can in 30 seconds; rest 30 seconds and do it again. Work up to 3 sets per leg.

Comments Off on >Ribbon Cutting!

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>Ribbon Cutting!

Category : Upcoming Events

>
A huge THANK YOU to the De Pere Chamber of Commerce Ambassadors for helping us cut the ribbon!!
Also, we greatly appreciate Tricia Kann contributing her time to give complimentary chair massages.

Comments Off on >Skiing/Sledding Expedition

-->

>Skiing/Sledding Expedition

Category : Upcoming Events

>When? Sunday, January 27; 11am-3pm Join us for cross country skiing and sledding at one of our favorite Brown County Parks http://www.co.brown.wi.us/parks/parks/neshota-park/. Boasting a nice sledding hill and warming shelter with fireplace, not to mention superbly groomed ski trails this is one of our favorite winter wonderlands! Cost is equipment rental if needed and trail passes for skiers. Ryan will provide lessons for beginners (stride or skate) email ryan@xofitness.com for more details and to reserve your spot. xo fitness clients, families & friends are invited but please RSVP. Sorry, not everyone gets to ride on Ryan’s shoulders!

Comments Off on >Exercise #4: Reach for the Stars

-->

>Exercise #4: Reach for the Stars

Category : Healthy Eating

>This move is great for improving posture, strengthening upper back and shoulders. To begin, stand with your back and heels against a wall. Bring your elbows up level with your shoulders and hands up against the wall. Keep the backs of hands in contact with the wall as you “reach for the stars”. If this is too challenging, try one arm at a time or step your heels slightly away from the wall. Start with 10 in a row and work up to 15. (These are way harder than they look!!)

Comments Off on >Exercise #3: Push-ups

-->

>Exercise #3: Push-ups

Category : Healthy Eating

>Pushups are great for strengthening your upper body and core. If you can’t do a push-up you’re not alone. Fortunately there are many ways to do a pushup.

Here’s a progression from easiest to hardest:
  1. Wall Push-ups: hands on wall, feet 2-3 feet from wall.
  2. Counter-top push-ups: hands on edge of counter; feet far enough away that you are in a straight line from your head to your heels.
  3. Couch or Bed push-ups: hands on edge of couch or bed
  4. Floor push-ups on knees
  5. Floor push-ups on one knee…these are harder than with both knees on the floor; try it!
  6. Floor push-ups on toes

If you can do 10 reps with good form try the next one on the list.

Speaking of good form, try to maintain a straight line from your shoulders to your heels (or knees). Be sure no matter which push-up you are doing that you are in a “plank” position and NOT bending at the waist to get your face where you think it should be. Tighten up your stomach muscles to help support your back. Be careful not to arch your back. Exhale during the “push” and it will seem easier.

Comments Off on >Exercise #2: Step-ups

-->

>Exercise #2: Step-ups

Category : Healthy Eating

>These are a great for improving lower body strength and all you need is a stair or stable step stool. Facing the stairs place one foot on bottom step. Slowly lift yourself up and lower yourself down. Try not to push-off with the bottom foot. Perform 10 in a row and work up to 15. Take a break and repeat with other foot up on step.

Similar to the squat, you can do Speed Step-ups: Do as many as you can in 30 seconds; rest 30 seconds and do it again. Work up to 3 sets per leg.

Comments Off on >Ribbon Cutting!

-->

>Ribbon Cutting!

Category : Upcoming Events

>
A huge THANK YOU to the De Pere Chamber of Commerce Ambassadors for helping us cut the ribbon!!
Also, we greatly appreciate Tricia Kann contributing her time to give complimentary chair massages.